Park Igls Mayr Health Clinic Magazine ParkZeit Autumn Winter 2018 2019 by marketing deluxe

2/18 Autumn/Winter

Park Zeit

Park Igls Guest Magazine

Tea bar at Park Igls

IS GRAIN MAKING YOU ILL? Wheat and gluten under the microscope

REDUCE YOUR STRESS LEVELS! Can we escape the daily overload?

BOOT CAMPS ET AL Faster, higher, further â&#x20AC;&#x201C; how much exercise is healthy?

When tiredness strikes, head to bed... or to your GP’s!

Mobile sleep laboratory diagnoses sleep disorders

Is grain making you ill?

Our expert Dr Richard Kogelnig reports

he metabolism – a T healthy gut is key!

How to keep your metabolism

healthy and active

Reduce your stress levels!

Escape the overload trap with the help of stress

management techniques

The thrill of the drill

Strength, endurance, boot camps – what’s best for long-term fitness?

Clean eating

Innovative diet trend or re-packaged old truths?

B eauty treatments meet Modern Mayr Medicine

Beauty and healthy skin need

a healthy digestive system

Dear Guest, As the days grow shorter and temperatures drop, our bodies get ready for the cold season. Our focus shifts inward, and we experience an increased need for rest. Yet, what happens if sleep does not bring the repose we crave, or we simply cannot shake off the stresses of everyday life? The latest autumn/winter issue of ParkZeit introduces you to our new mobile sleep laboratory, offers stress-management tips and explains how the metabolism works. You’ll also find out why 150 minutes of cardiovascular exercise per week helps us live longer and how to spend winter preparing for a golf season free from back pain. Plus: gluten under the microscope! And speaking of nutrition – did you know that Modern Mayr cuisine is the ‘clean eating’ diet par excellence? I hope you enjoy our magazine and look forward to welcoming you back to the Park Igls Mayr clinic. Andrea Gnägi (Mag)

Golf without pain

Fit into spring with TheMedGolf® and Hanni Gartner

At a glance

Interesting facts & figures, current offers and tariffs

When tiredness strikes, head to bed... or to your GP’s! Park Igls Mayr clinic now has a mobile sleep laboratory to diagnose the organic causes of chronic fatigue.

MOBILE SLEEP LABORATORY

tatistically the most common cause of road accidents is falling asleep while driving. The principal reason for suddenly nodding off while at the wheel is performing monotonous activities (such as long motorway journeys) when severely overtired. We are particularly at risk after exceptionally long days at work, shift work and late-night partying – in short, after having insufficient sleep over an extended period of time. Sleep disorders are among the greatest causes of chronic fatigue, with one in four Austrians said to be affected. SLEEP QUANTITY VS. QUALITY ‘We know of around 100 different sleep disorders, ranging from lack of sleep and sleep quality to duration issues and excess sleep,’ explains Dr Peter Gartner, Medical Director at the Park Igls Mayr clinic. ‘Daytime sleepiness is often an early symptom but sleep quantity – perhaps due to working too much to get sufficient sleep – is often confused with sleep quality (how restful the sleep is).’ High blood pressure can also cause sleep disturbances. If you frequently fall asleep momentarily – even if you only start to – you should talk to your doctor

DR GARTNER'S SIX TIPS FOR A GOOD NIGHT'S SLEEP 1. Avoid heavy evening meals – this is also recommended for weight management. 2. Shun excess alcohol – alcohol may make falling asleep easier, but it doesn’t help you get back to sleep after waking at night. 3. Pass on the appetite suppressants – these can lead to serious sleep issues. 4. Regular exercise and/or sport promotes healthy sleep. 5. Establish a bedtime ritual such as reading, briefly meditating or listening to relaxing music like alpha wave music.

as this could indicate a condition such as sleep apnoea. ‘Sleep apnoea is characterised by a spate of breathing interruptions during the night – a potentially life-threatening condition.’ CAUSES: PHYSICAL OR PSYCHOLOGICAL Besides organic causes, psychological problems can also result in sleep disruptions. The first step is therefore identifying potential psychological causes: ‘Psychological stress mostly manifests itself as problems falling asleep combined with worrying during wakeful periods in the night. Physical causes such as asthma, chronic pain and heart and circulation problems are either already known or indicated by snoring – caused by weak pharyngeal muscles. This can be determined by consulting a patient’s medical history.’ Polysomnography is used to identify physical causes. ‘We then examine the depth, progression and quality of sleep using a range of parameters. While the patient is asleep, we measure brain activity via EEG, heart rate via ECG, breathing activity and breath sounds, muscle tension, eye movement, body position, movement, temperature and oxygen saturation levels in the blood. DIAGNOSIS IN THE MOBILE SLEEP LABORATORY Until now, conventional sleep laboratories used an unwieldy maze of electrodes, cables and tapes to transfer a mass of data from a large number of individual readings to a computer. Furthermore, these readings were taken in an unfamiliar environment. ‘With the mobile sleep laboratory, the sleep specialist brings the lab to your room and readings can be taken in your own bed, so they aren't influenced by unfamiliar surroundings’, explains Dr Gartner. Once the cause of a sleep disorder has been identified and the need for treatment determined, the sleep specialist decides on the most suitable course of action. ‘This can be the simple yet ingenious method of sewing a tennis ball into the back of pyjamas – for people who snore when they lie on their backs – fitting a special sleep mask, or surgical intervention’, adds Dr Gartner.

6. If you wake during the night, which is completely normal and isn’t a symptom of a sleep disorder, don't check the time!

MOBILE SLEEP LABORATORY

By Dr Richard Kogelnig

Is grain making you ill? People who suffer cereal intolerances, especially to wheat, often undergo an odyssey of doctors’ appointments and diagnostic tests with little in the way of results or successful attempts at therapeutic solutions. Once coeliac disease and wheat allergy are excluded from a diagnosis, the affected patients are often classified as psychosomatic. They join the approximately 10 to 20 percent of the population who suffer from irritable bowel syndrome, with discomfort after eating grain products that includes bloating, abdominal pain, diarrhoea, constipation and a host of other symptoms. From a medical point of view, we now think in terms of four clinical pictures that relate to cereals, and especially wheat: 1 COELIAC DISEASE: an 85 to 90 percent genetic, immune-related disease caused by a true allergy to gliadin (a component of gluten). It affects approximately 0.4 to 2 percent of the population – at least 2 million people in Europe. Typically, this clinical picture presents with disturbed uptake of minerals, vitamins and trace elements resulting from damage to the small intestine’s mucous membrane, as well as poor fat, carbohydrate and protein digestion. Blood tests show the presence of specific IgA and IgG antibodies that are directed against gliadin, the endomysium (connective tissue layer) and transglutaminases (enzymes that crosslink proteins together). 2 WHEAT ALLERGY: this is very rare in adults. In this condition, consuming wheat causes a rapid reaction in the form of shortness of breath, severe rashes and vomiting. In the worst cases, anaphylactic shock can occur.

IS GRAIN MAKING YOU ILL?

Baker's asthma is a special form of wheat allergy caused by protein allergens in flour. 3 NON-COELIAC WHEAT SENSITIVITY (NCWS): also referred to as gluten sensitivity or non-coeliac gluten sensitivity. In recent decades, NCWS has increased significantly in the wheat belts of the USA and Europe. There are no biological laboratory markers for diagnosis, and classic symptoms are similar to those of irritable bowel syndrome. Australian scientists blame fructans, i.e. oligosaccharides from fructose and galactose chains that are fermented in the colon by bacteria. Further causes include fructose, lactose and polyols, the latter being sugar alcohols such as sorbitol, xylitol, mannitol, maltitol, isomalt, polydextrose and lactitol. These substances are found in a variety of fruits and vegetables and are used in the food industry as sweeteners and to enhance shelf life. Baked goods are also affected. The human body has no enzymes to breakdown polyols and fructans, which is why they are fermented by intestinal bacteria, thereby triggering bloating, abdominal cramping and diarrhoea. 4 ATI SENSITIVITY: ATIs, or amylase trypsin inhibitors, are proteins found in a range of glutencontaining cereals such as wheat – especially modern high-yield varieties. They protect the grain against premature protein degradation and therefore against parasites. These protective proteins can also cause an immune reaction. As well as being flour dust allergens, the ATIs are not easily broken down in the gut. Studies show that ATIs activate the innate immune system, which explains symptoms such as joint pain, fatigue, brain fog etc. Additionally, there are indications that the ATIs in wheat cause

stronger inflammatory reactions in the intestine than other grain types. The increase of ATIs in modern, high-yield wheat varieties appears to be one of the prime causes for wheat-related health complaints. As well as being responsible for a plethora of functional bowel disorders, ATI sensitivity could – according to Harvard professor Dr Schuppan (biochemist, immunologist and specialist in gastroenterology and hepatology) – also be linked to autoimmune diseases such as rheumatism and multiple sclerosis. In addition, ATIs affect metabolism and encourage the development of diabetes mellitus type II. Provocation testing is recommended for diagnosis: the patient should eat normal, gluten-containing food for six weeks followed by a further six weeks on a gluten-free diet. If symptoms do not improve, we can generally eliminate gluten-related disorders from our list of suspected causes. YES TO GRAINS – BUT OPT FOR QUALITY! Avoid high-yield wheat products and instead opt for organic grains. In addition, it’s important to pay attention to the way in which food is processed: during the long maturation process for sourdough bread the above-mentioned indigestible fructans are fermented, making the bread much more digestible. RECOVERY AND PREVENTION WITH MODERN MAYR MEDICINE Current research shows that there are complex interactions at cellular and molecular levels between our immune system and wheat constituents. The impact of these complex immunological processes can be huge and affect a large percentage of unexplained irritable bowel syndrome patients who often experience severe discomfort. All the above substances cause chronic inflammation that results in increased permeability of the intestinal mucosa for toxins and potent allergens – also known as leaky gut syndrome. This is where therapeutic intervention in line with FX Mayr comes in. Modern dietetics combined with resting the digestive tract for several weeks a year contribute significantly to the recovery and prevention of the above-described and many other complaints.

Dr Richard Kogelnig ∞∞ Deputy Medical Director at Park Igls Mayr clinic ∞∞ Mayr Physician, GP, psychologist and psychotherapist ∞∞ Trained in neural therapy, manual medicine and acupuncture ∞∞ Specialist in preventative, regenerative and behavioural medicine ∞∞ Cognitive and meaning-centred psychotherapist ∞∞ Offers progressive muscle relaxation and vocal meditation

IS GRAIN MAKING YOU ILL?

By Markus Sorg

Grains – tasty and healthy It is estimated that millions of Americans are on gluten-free diets, while German sales of glutenfree products more than doubled between 2010 and 2015. What are the implications of this trend for healthy cooking? What can and should be on the menu? ‘Gluten is derived from the Latin word gluten which means glue. This mix of proteins is found in most cereals’, says Markus Sorg, Head Chef at Park Igls. ‘As the word indicates, gluten is instrumental in ‘gluing’ or holding doughs together. This is why gluten is so important for baking with flour. Gluten-free bakery products are based on special recipes that use other means to achieve gluten’s binding function’, he explains.

Markus Sorg's gluten-free grain recommendation

‘ I particularly like sprouted buckwheat as it’s easy to digest and full of nutrients.’

AVOID CONVENIENCE FOODS Gluten is also found where you really wouldn’t expect it. ‘It’s used in many food products such as soy sauce, stock cubes and in many sweets’, says Markus Sorg. This is why people suffering from coeliac disease or wheat sensitivity need to be vigilant. ‘The best way to follow a gluten-free diet is by sticking to buckwheat, millet, sweetcorn, rice, amaranth and quinoa’, the chef explains. As ever, the maxim is: ‘keep processing to a minimum!’ Processing high-quality ingredients yourself from scratch – whether they contain gluten or not – gives you a clear advantage. However, the nutritionist advises against the kind of ready-made gluten-free products available in most supermarkets today. ‘These are often packed with additives.’ There tends to be an automatic suggestion that ‘gluten-free’ means ‘healthy’, and

IS GRAIN MAKING YOU ILL?

NOTA BENE The bread at Park Igls is made using traditional, natural and wholesome methods.

that’s another problem. ‘That’s just not true.’ On the other hand, you should not hesitate to integrate gluten-free cereals and pseudocereals into your diet – ‘there’s nothing wrong with that, quite the contrary’, says Sorg. GETTING THE MIX RIGHT Healthy people should stick to a balanced diet that comprises cereals – including those that contain gluten. ‘Obviously, eating cereals solely in the form of cakes and biscuits doesn’t do either your health or figure any good, but that’s because of the high sugar and fat – and low fibre – content, not the grain,’ says the chef. Quality and a balanced mix are the essentials here. With respect to bread this means opting for healthy varieties such as sourdough, prepared the traditional way. ‘Really good and nutritious bread needs time. Time that industry won’t give to the process. Old-fashioned sourdough bread as it was made before the mass-industrialisation of bread baking takes hours, even days to mature. And some starters keep going for years. You can taste and feel the difference straight away: it’s much easier to digest because it’s been given the time to mature properly’, Markus Sorg explains. It’s important not to add countless rising agents and processing aids to speed up the process – this does neither the flavour nor our health any favours.

GRAIN FACTS GLUTEN Latin ‘gluten’ means glue A mixture of proteins and natural component of wheat and related cereals, essential to make dough elastic and extensible CEREALS THAT CONTAIN GLUTEN Wheat, rye, spelt, barley, oats, kamut, einkorn wheat, farro etc. GLUTEN-FREE CEREALS Millet, corn, rice, buckwheat, amaranth, quinoa etc.

Corn bread with goat’s cheese and savory 400g fine polenta 250ml mineral water 40ml sunflower oil 1 handful sunflower seeds 150g sheep’s milk yoghurt 1 tbsp dried savory 1 pinch rock salt 150g floury potatoes, boiled Chunks of goat’s cheese to taste 2 egg whites

∞∞ Mix together the polenta, mineral water, sunflower oil, sunflower seeds and sheep’s milk yoghurt as well as the savory and rock salt. ∞∞ Add the boiled potatoes and combine well, then add goat’s cheese to taste. ∞∞ Leave the dough to rest briefly, add the egg whites, knead and place the dough in a nonstick loaf tin. ∞∞ Bake in a preheated oven at 200°C for 15 – 20 minutes

Markus Sorg ∞∞ Head Chef at the Park Igls Mayr clinic ∞∞ Certified dietary chef ∞∞ Cuisine is his passion – creativity his constant companion ∞∞ His objective: gourmet-level Modern Mayr cuisine ∞∞ Philosophy: making sure guests never feel deprived by their diet by applying culinary expertise and creativity

IS GRAIN MAKING YOU ILL?

The metabolism – a healthy gut is key! 10 METABOLISM

he term ‘metabolism’ describes countless processes in the body that provide – and consume – energy, as well as transporting substances to cells, converting them and carrying them away again. Digestion converts carbohydrates, proteins and fats into a form that the body can absorb. They are then processed in various metabolic pathways, further converted and used to produce new substances. A distinction is made between catabolic and anabolic metabolic processes. ‘Anabolic metabolism’, explains Dr Brunhuber, ‘refers to processes involved in forming substances in the body. When the body receives insufficient nutrients and energy from food, it will fall back on its reserves – this is known as catabolism’.

HAPPY LIVER, HAPPY METABOLISM The liver is the central and most important metabolic organ. It stores substances and is the key to detoxification. Inadequate gut function, particularly maldigestion, places a huge strain on the liver and on the entire metabolism. A balanced diet with plenty of essential nutrients such as vitamins, minerals and trace elements is a basic prerequisite to support the metabolism.

Dr Irene Brunhuber is a metabolism expert at the Park Igls Mayr clinic. She tells ParkZeit what makes a good metabolism, what we can do to change it and why a few extra pounds aren’t necessarily a bad thing as we get older.

DOS AND DON’TS FOR A HEALTHY METABOLISM The speed at which a person burns calories depends on their muscle mass, hormonal balance, age and genes. With a healthy diet and regular exercise, we can both stimulate our metabolism and raise our resting metabolic rate. In times of hunger, the body curbs the resting metabolic rate and the metabolism slows. ‘This is very useful and, in the past, has saved people from starvation. Today, however, this can be seen in the yo-yo effect experienced after crash dieting’, Brunhuber points out. To get your metabolism moving without exercise or sport, you need to think about how you are eating as well as what you are eating. ‘If you wolf down a carbohydrate-heavy meal, your blood sugar level rises and fat-burning is blocked for a few hours. Chronic stress also has an adverse effect on metabolism, largely because it affects hormonal balance’, Brunhuber warns. Her recommendation? ‘We should always try to eat nutrient-dense, lower-calorie foods that are particularly rich in nutrients. As well as vegetables,

METABOLISM

GLOSSARY METABOLISM Processes in the body that provide energy and consume energy in order to transport, convert and break down substances CATABOLISM Metabolic processes in which the body falls back on its reserves

Dr Irene Brunhuber's tip

‘As well as vegetables, recommended foods include pulses, nuts, cereals, fruit and low-fat meat and fish.’

ANABOLISM Metabolic processes involved in forming substances in the body RESTING METABOLIC RATE The energy our body needs to maintain its everyday resting functions COLONOSCOPY Inspection of the colon, an endoscopic screening method and the most effective way to detect colon carcinomas at an early stage

12 METABOLISM

recommended foods include pulses, nuts, cereals, fruit and low-fat meat and fish. Some foods, such as hot spices like chilli and ginger, actually help to speed up metabolic processes.’

FIGHTING METABOLIC DISORDERS WITH MODERN MAYR MEDICINE The most common metabolic disorders are caused by overeating, unhealthy diets and lack of exercise. By optimising metabolic processes, Modern Mayr Medicine helps to combat these disorders. Diabetes and gout are two of the most common diseases; improving your lifestyle and metabolism can help to alleviate the symptoms.

OUR METABOLISM CHANGES WITH AGE As we grow older, our metabolism changes too. ‘This begins at 40! Unless we take action, muscle mass will drop year by year and our body fat will increase. Fat cells burn significantly fewer calories than muscle cells, making it more difficult to maintain your weight – particularly if you don’t exercise or eat the wrong things’, says Brunhuber. Oestrogen levels drop, causing women to store more fat around their abdomen, and men produce less testosterone, leading to decreased muscle mass. But Brunhuber has a positive message for anyone struggling to achieve their ideal weight: ‘As we get older, it doesn’t hurt to carry a few extra pounds; they make it easier for us to survive serious diseases.’ However, obesity is a significant risk to health – whatever your age – and adversely affects not only the metabolism, but also the cardio vascular and musculoskeletal systems. To avoid this, we should all follow a healthy diet and enjoy moderate exercise – but that doesn’t mean denying yourself the things you enjoy! ‘Don’t be too strict with yourself. We can all indulge in a sweet treat every now and then! If your gut is healthy and your metabolism is working properly – regular MayrPrevent® treatments will help with this – the body will cope just fine. Just remember to go for quality over quantity!’

Dr Irene Brunhuber recommends

‘Regular bowel checks for the over fifties.’

COLONOSCOPIES FOR EARLY DETECTION Finally, Dr Brunhuber recommends regular bowel checks for the over fifties. ‘Colonoscopies are the most effective means of early detection. If you suffer from chronic bowel inflammation or an immediate family member has been diagnosed with colon cancer, you are at increased risk, so you should start having colonoscopies earlier in life. Everyone should also be tested annually for hidden blood in the stool.’

Dr Irene Brunhuber A GP and Mayr Physician, Dr Brunhuber has been working at Park Igls since 2015. She studied in Innsbruck and Freiburg and completed her residency at Innsbruck University Hospital. She is a clinical investigator, practised at the Hochzirl and Natters State Hospitals and taught at the Zams School of Nursing.

METABOLISM

Reduce your

stress levels!

In our busy and often stressful lives, fit and capable people can find themselves on a psychological downward spiral to illness and time off work. However, there are measures we can take to avoid overload.

uickly check your emails and return all those phone calls, then go to your meeting and answer a WhatsApp message from your daughter along the way. Do the shopping in your lunch break so that dinner will be ready 10 minutes after you get home from work. Check your private calls on the way home – oh, and there’s just one more email you need to send. In the evening, slip on your trainers – as Heidi Klum says, looking good is non-negotiable – and take a photo of your run to let Facebook and Instagram know how fit you are... More and more people live their lives at a tremendous pace, faced with constantly mounting pressures both at work and in what little leisure time they have. Burnout has become widespread, with statistics showing an astonishing rise in depression and psychosomatic disorders. STRESSFUL SOCIETY OR MEDIA BUBBLE? Our society does not enjoy the most positive image – but is this a reflection of reality, or a subjective opinion amplified by the media? ‘As a society, we have certainly become more conscious of psychological disorders over the last few years’, says Dr Melanie Robertson, clinical, neuro and health psychologist at Park Igls. ‘This has removed some of the stigma, but psychological disorders are still not considered to be as serious as physical problems.’ More people are visiting doctors

REDUCE YOUR STRESS LEVELS!

for help with psychological disorders, as is demonstrated by statistics. The media has played a significant role in removing the shame and taboo: ‘Headlines use phrases like ‘the burnout society’, ‘burnt out’ and ‘completely exhausted’. We see images of grey-faced people looking downwards, cowering on the floor in business attire’, says her colleague Thomas Blasbichler (Mag), also a clinical and health psychologist at Park Igls. The evidence supports these images: ‘The fact is, psychological disorders are widespread. Studies show that one in three Europeans suffers from one episode per year of psychological problems such as anxiety or depression. For years, health insurance companies have been pointing to the rise in burnout-related sick days, while employee organisations and unions have condemned the unreasonable demands placed on the working population, and sociologists warn of increasing alienation and the psychosocial consequences of globalisation and labour market flexibilisation’, Blasbichler emphasises. FLEXIBILITY – CONSTANT AVAILABILITY – MEDIA COMMUNICATION: SICKNESS AND ISOLATION One of the major issues facing society today is the need for constant accessibility and availability. ‘The philosopher Richard David Precht, for example, talks of a second industrial revolution and paints a bleak picture where we are faced with the choice

STRESS MANAGEMENT AT PARK IGLS At Park Igls, the first stage of stress management coaching is to identify stress triggers in day-to-day life. The coach then works with you to analyse your everyday life and identify feasible changes you can make. It also focuses on your ability to enjoy things in order to create a potential for you to top up your energy reserves, and teaches you to set realistic targets and concentrate on the things you can control.

between our smartphones and the right to vote’, says Melanie Robertson. Furthermore, we are often distracted and therefore oblivious to our basic needs. ‘In Maslow’s hierarchy of needs, sustainable social relationships come right after the need for food and safety but are frequently neglected. This leads to isolation in the long term – even if you do have 900 friends on Facebook.’ This is compounded by increased job market flexibility and growing pressures at work. ‘In their book The Truth About

One of the major issues facing society today is the need for constant accessibility and availability.

Burnout, Christina Maslach and Michael P Leiter present six factors that can lead to burnout: work overload, lack of control, insufficient reward, lack of community, perceived lack of fairness and value conflicts’, adds Thomas Blasbichler. EVERY ERA HAS ITS OWN ‘STRESS DISORDER’ Throughout the history of psychological disorders, stress has often been identified as a cause of widespread complaints. As Martin Dornes notes in his book Is Capitalism Making Us Depressed? (Macht der Kapitalismus depressiv?), the subject rears its head in the media every 20 to 30 years. In 1900, people were talking about neurasthenia (weak nerves); today it’s burnout. ‘Essentially, all that changes is the terminology. Burnout in itself is not an internationally classified disease’, Melanie Robertson explains. Now a buzzword, burnout was a term created by American psychoanalyst Herbert J Freudenberger (1926–1999) back in the 1970s. ‘Freudenberger

REDUCE YOUR STRESS LEVELS!

initially classed it as the psychological and physical deterioration experienced by people volunteering with aid organisations and social services’, adds Blasbichler. ‘Nevertheless, exhaustion can lead to disorders such as depression, anxiety and substance abuse. It is important to take seriously any related symptoms to avoid further health deterioration’, Robertson emphasises. However, it is not enough to simply blame a few external factors. ‘We now see psychological disorders as resulting from an interplay between genetic disposition and external stress factors’, says Blasbichler. LOSING YOUR SENSE OF SELF Nevertheless, modern societal factors do play a major role in the development of psychological disorders. ‘Sensory overload – emanating from both external and internal stimuli – is a major problem. Many people experience internal overload and become disconnected from themselves. They don’t pay enough attention to their needs and try to compensate through excessive consumption, exercise and so on. However, these forms of substitute satisfaction don’t help in the long term’, Robertson explains. The demands placed on us by society, and expecting too much of ourselves as a result, also prevent us from identifying our needs.

PROTECTING YOURSELF FROM OVERLOAD IN EVERYDAY LIFE By Dr Melanie Robertson and Thomas Blasbichler ∞∞ Schedule regular periods away from your mobile phone. ∞∞ Restrict your email sessions to certain times of the day. ∞∞ Build moments of enjoyment into your everyday life – people usually associate this with chocolate or alcohol, but don’t forget your other senses! ∞∞ Boost your positive self-image – have faith in your ability to learn and thus to cope with unfamiliar or difficult tasks. ∞∞ Stay in touch with yourself and your body – this will give you a realistic idea of your strength and potential and boost your self-efficacy!

REDUCE YOUR STRESS LEVELS!

‘We’re constantly told by self-help books, management seminars and the like to be flexible; to be team players, communicate, take responsibility. To demonstrate our creativity and fulfil our potential. Modern employees are supposed to sell not just their professional abilities, but ideally their soul as well’, Blasbichler says. This can lead to identity conflicts and psychological crises, right through to exhaustion and unremitting anxiety. Problems arise when a person loses all connection with their own self and no longer notices their feelings, needs or their body's warning signals. ‘When this happens, urgent action is required; and in extreme cases, it can have life-threatening consequences’, Robertson emphasises. ‘Some years ago, the French sociologist Alain Ehrenberg formulated the theory of the ‘weariness of the self’, a self that cannot cope with this new freedom and flexibility. In the past, people were said to manifest neurotic compulsions; today, having ignored their body’s warning signals, they suffer depressive exhaustion’, says Blasbichler – and that, even though our internal psychological and physical early-warning system is extremely reliable. STRESS AND THE IMMUNE SYSTEM Many illnesses are now attributed to stress, from persistent headaches to chronic itching and back pain, even heart attacks and some forms of cancer. ‘The link between body and psyche – and the way in which they influence one another – has long been established. For example, a toothache will have an effect on our mood. Turn this around, and a state of psychological emergency – potentially accompanied by a feeling of overload – can provoke physical symptoms such as digestive problems or tension headaches’, Melanie Robertson explains. This is probably most evident when we experience extreme emotions such as anger. Were we to take our pulse in such a situation, it would be much higher than when we are relaxed. Once the emotional arousal has subsided, our sympathetic nervous system also levels out. ‘Psychological stresses such as family worries, existential fears and romantic difficulties also activate our sympathetic nervous system. However, these can often last for weeks, months or even years and weaken our immune

system by secreting stress hormones.’ These hormones release energy reserves to place our body in fight-or-flight mode. ‘If this mode persists and we don’t top up our reserves, our organism is likely to weaken and we become more sensitive to various illnesses, allergies and so on’, Robertson explains. ‘The body’s natural reaction to stress can have a significant influence on our immune function, brain chemistry, blood sugar, hormonal balance and much more besides’, adds Thomas Blasbichler. However, exercise and the right diet can have a positive impact on the way we respond to stress.

Dr Melanie Robertson (Mag) • Clinical, neuro and health psychologist, emergency and sports psychologist • Trained hypnotherapist and psychocardiologist

Modern Mayr Medicine aims to target the root of the problem by cleansing the digestive system and stabilising the emotions.

DEPRESSION AND THE GUT ‘But physical ailments don’t necessarily affect the psyche.’ There is a definite connection between many illnesses and the state of our gut and intestinal flora. ‘Evidence is mounting for a link between the gut and a range of illnesses. Notably, it has been proven that Parkinson’s disease can be identified from alterations in a person’s intestinal flora years before it is actually diagnosed. The literature shows that an increase in intestinal permeability, and consequently the activation of the immune system, play a major role in the pathophysiology of various psychological disorders’, say Robertson and Blasbichler. ‘Modern Mayr Medicine aims to target the root of the problem by cleansing the digestive system and stabilising the emotions.’

• Specialist in stress prevention and acute anxiety and crisis intervention management • Focal points: dealing with illness and chronic pain, sleep coaching, neuropsychological diagnosis, motivating healthy change

Thomas Blasbichler (Mag) • Clinical and health psychologist, sports psychologist • Specialist in the prevention and stabilisation of mental health disorders (work-life balance) • Focal points: mental processing methods and coping strategies after injury, stress processing, motivation training, relaxation training, regulating emotions

REDUCE YOUR STRESS LEVELS!

Positive choices ∞ ∞ Anything that doesn’t overtax us, put us under pressure, or cause pain or addiction ∞ ∞ Anything that makes us happy

Healthy choices Life-extending cardiovascular exercise for all ages: studies show that 150 minutes a week of cardiovascular endurance training extends life expectancy by at least three or four years. Anyone can build up muscle, even elderly people. Regular exercise benefits the cardiovascular system in particular, forming collateral circulations that reduce the risk of heart attacks. Regular training also improves the metabolism.

BOOT CAMP

The

thrill of the drill In these stress-filled times, we are expected to push ourselves to go faster, higher and further – even in our exercise and leisure time. If you want to reach new professional heights, you need to be slim, beautiful, and fit.

OUR TOP 3 TIPS FOR PHYSICAL FITNESS AND MENTAL WELLBEING 1. No time to exercise? Get creative! Build some healthy movement into your commute: get off the bus one stop early and walk the last few yards to work, take the stairs instead of the lift or install a standing desk in your office and alternate between sitting and standing!

2. Less is more. Consistent half-hour training sessions two or three times a week are better than training for an hour each time! If you try to do too much, you might struggle to find the time, making it more likely that you won’t exercise at all. Our tip: enter your training sessions in the same calendar as your work appointments!

3. Break up the routine! Vary your sessions – don’t do the same types of exercise with the same intensity and for the same amount of time (unless it helps your physical and mental wellbeing). Mixing things up will keep you feeling mentally fresh and provide the stimuli you need to develop your physical fitness.

diverse variety of fitness trends are created and promoted to help us achieve these goals – including boot camps. Originally, a boot camp was the place where US soldiers received their basic training; the name was later used for disciplinarian camps for young offenders. Today, boot camps are a fitness trend in which participants push themselves to their limits and beyond. ‘Naturally, social media plays a big part in current fitness trends’, says Michael Multerer, exercise team leader at Park Igls. Without Facebook and other digital media, many of these extreme sports trends would not exist. However, boot camps don’t just test your physical limits; they also see how far you can be pushed psychologically.

FITNESS TRENDS REFLECT SOCIETY ‘This trend for pushing your limits, for being in constant pursuit of adrenaline rushes, is greatly influenced by culture and psychology. You could say it holds a mirror up to our society and its shortcomings’, says Dr Peter Barth, a GP, Mayr Physician and specialist in cardiovascular medicine at Park Igls. ‘What’s more, our society no longer views age as important or prestigious. We are expected to stay young and healthy, no matter how old we are.’ This trend can definitely have a positive impact by encouraging us to exercise more. ‘150 minutes per week of cardiovascular endurance training in particular is proven to extend life expectancy by three or four years’, says Barth. But if the pressure becomes too great and training becomes an addiction, it can quickly turn unhealthy. KNOW YOUR LIMITS But what are our limits? How can we find the right balance? This isn’t an easy question – or is it? ‘Unsurprisingly, healthy training ideally involves a well-balanced mix of endurance, strength and coordination training – whatever your age’, says Multerer. ‘Your body and mind will let you know as soon as you reach your limit. The important thing is to recognise the signals.’ ‘Happily, our society’s image of strength training has changed’, adds Barth. Gyms may once have been the preserve of the young, but these days it is perfectly acceptable for older people to attend. Of course, you don’t have to lift dumbbells to build strength – ‘but it makes it much easier’, says Multerer. ‘Training healthily using your own body weight is harder without the supervision of a gym trainer; beginners and young people are therefore recommended to train with weights and get professional guidance.’ In this way, they will train within a healthy range and without overexerting or injuring themselves. MAKING TRAINING FUN The healthy range of training differs depending on your level of physical fitness, mood and form of exercise. While strength training helps you build muscle, increase muscular endurance and push yourself to the max, endurance training should be used to train different intensities and energy points to ensure the body is ideally prepared for a variety of physical stresses; make sure to consult a doctor first. Professional athletes can push themselves to the limits with control. This is neither useful nor necessary for amateurs – above all for health reasons. ‘This is why boot camps and CrossFit should be treated with caution. They tend to encourage you to do more and go harder’,

BOOT CAMP

Multerer explains. ‘Giving your body time to recover is just as important.’ If you start overtraining, your body will force you to rest – ‘and this will last much longer than the normal regeneration phase’, warns the former professional athlete. ‘There is also a psychological effect – boot camps put participants under negative pressure, they really drill them. Positive reinforcement (such as praise and positive motivation) has been proven to achieve a lot more’, says Barth. ‘Training has to be fun’, Multerer emphasises. ‘I can have all the intentions, training plans and targets in the world, but if I have to force myself to work out, they won’t be worth a thing.’ Ultimately, if you don’t enjoy something, you won’t stick at it. The time we spend exercising should be quality time. ‘It’s better to cut down a little if you’re not feeling fit. In this case, less is more – just make sure you exercise regularly.’

Michael Multerer ∞∞ Exercise team leader at Park Igls ∞∞ Fully qualified trainer and sports mental coach

Michael Multerer

∞∞ Motivates and inspires people to lead a healthier, more active life

‘Giving your body time to recover is just as important.’

GET FIT – STAY HEALTHY Exercise should be preventive, aimed at maintaining physical fitness to ensure long-term health. And you don’t need drills or extreme sports for that. ‘If you pay attention to your physical and emotional needs and recognise warning signs such as pain, then you're doing the right thing’, says Multerer. ‘Take your cue from your biorhythm and do whatever and however much makes you feel good.’

Dr Peter Barth ∞∞ GP ∞∞ Trained in FX Mayr diagnostic method and therapy, emergency physician ∞∞ Focal areas: cardiovascular medicine, neural therapy and psychosomatic medicine

BOOT CAMP

Staying fit and slim

THE IDEAL COMBINATION Regular endurance, strength, flexibility and coordination training.

Exercise is divided into three different phases, each of which burns a different substance in the body:

1. Lipid metabolism (low intensity): Within

this range, energy is drawn largely from fat. As well as its many positive effects on health and wellbeing, this also creates the basis for improving performance (basic endurance).

2. Aerobic carbohydrate metabolism

(moderate intensity): Here, energy is drawn mainly from carbohydrates. ‘Aerobic’ means that the muscles receive sufficient oxygen. As well as many health benefits, training in this range improves performance. For example, if you are able to chat while running, then you are training within the aerobic range.

Anaerobic carbohydrate metabolism (high intensity): Here too, energy is drawn mainly from carbohydrates. However, not enough oxygen is available (anaerobic). After a short time, lactic acid builds up in the muscles. High-intensity training is very important for improving performance.

You will burn fat in each of these ranges – the more intensive the exercise, the better. Nutrition is key here: • To stay slim or achieve sustainable weight loss, you need to learn to eat the right things. • Eating nothing or too little is the wrong approach. The yo-yo effect is unavoidable. • Make sure to get all the high-quality proteins, vitamins and minerals you need (depending on your level of exercise). • If you want to lose weight, look at the ratio of energy you gain from food to the energy you burn through exercise. • An occasional ‘naughty’ treat is not a problem – after all, life is supposed to be fun and you’ll work off the extra calories when you exercise. Remember the maxim: ‘The dose makes the poison’!

To achieve best results, mix up these three intensities. How much you train at each intensity depends on your specific physiology. The best way to figure this out is to visit a sports physician for a performance test.

BOOT CAMP

22â&#x20AC;&#x192;

CLEAN EATING

Clean

eating Innovative diet trend or re-packaged old truths?

Clean eating is said to help weight loss, stabilise blood sugar levels and promote wellbeing. But, what is this diet trend all about? Dr Peter Gartner, Medical Director at the Park Igls Mayr clinic, and Head Chef Markus Sorg explain their take on the latest diet trend, why Modern Mayr cuisine – which has been around for decades – is one step ahead, and what vegans and vegetarians should be alert to. Clean eating is the ingestion of food in its purest form; unprocessed, with no additives such as artificial preservatives, sweeteners, colouring agents or flavourings. Nothing new here for the health-conscious!

Dr Gartner, Medical Director at the Park Igls Mayr clinic

‘We can indeed metabolise raw food, but only in the early part of the day and at the start of a meal.’

Dr Peter Gartner: What sounds like reinventing the wheel is in fact old wine in new bottles. Anyone embracing a good, wholesome and predominantly organic diet, like the Park Igls Mayr clinic has been doing for more than 25 years, will already be familiar with the basic principles of clean eating.

Markus Sorg: The core principle of clean eating has been the basis of Modern Mayr Medicine for years. The new name simply makes that which is tried and tested more appealing to consumers. The rule of thumb for ‘clean eaters’ is: don’t buy pre-packaged! Is a healthy diet as simple as that? Dr Gartner: When putting together their ‘ten commandments’, the clean eating movement made ample use of established dietary philosophies: a hearty breakfast (Mayr Medicine), seasonal fruits and vegetables (Slow Food), cutting down on sugar, steering clear of sweeteners and giving preference to good fats (Modern Mayr Medicine), as well as making recommendations familiar to all (at least in Europe); low-salt, no artificial additives, less alcohol. Not buying anything pre-packaged basically means going to the market, automatically allowing you to tick the boxes of a seasonal and regional diet. Markus Sorg: What’s more, there is an increasing number of small shops selling their goods loose. However, for consumers adhering to these principles, it is an uphill battle – not helped by the food industry. Extreme advocates of clean eating abstain from animal products and grains, relying solely on raw food. Can the human body keep processing raw food forever? Dr Gartner: During the course of their evolution, homo sapiens have learned time and time again how to eat and digest a huge variety of foods. It is probably why we have survived as a species. Our first foods, alongside berries, were the brains and marrow of prey, not quite so appetising nowadays. It was only in the last interglacial period, around 10,000 years ago, that we taught ourselves how to eat raw leaves. Decades of experience in Mayr Medicine have shown us that we can indeed metabolise raw food, but only in the early part of the day and at the start of a meal. We therefore only recommend fruit for breakfast and salad as a starter at lunch. After this, we are no longer able to fully digest raw food; there is an increase in fermentation gases and fusel alcohol which damage the intestinal mucosa. Markus Sorg: Raw food places huge demands on our digestive system. Cooked food however,

CLEAN EATING

can be broken down into individual components, making it easier and quicker to digest. Aren’t the nutrients lost in the process? And what’s with the much-lauded protein? Dr Gartner: For a body weight of 60 kilograms, a minimum intake of 30 grams and a maximum of 50 grams pure protein is recommended, otherwise there is a risk of protein toxicity. For a body weight of 80 kilograms, the quantities are 40 to 65 grams daily. Animal protein sources are generally overrated: whilst fish and meat don’t even contain 20 percent protein, lentils contain 25 percent and soya beans 35 percent of high quality protein. Markus Sorg: You have to consider the biological value of this type of diet; the extent to which the protein in food can be absorbed by the body. Combining foods provides a better guarantee of absorption and our body’s ability to deal with it. Besides clean eating, the trend towards a vegetarian or vegan lifestyle is growing strongly – be it for health or ethical reasons. But can vegetarians and vegans provide their bodies with all the essential nutrients? Dr Gartner: Vegans eat a strictly plant-based diet, even though, in evolutionary terms, algae and fungi are more closely related to animals than plants. A vegan diet is no problem whatsoever in the short term, long term however, one needs to be alert to any deficiency symptoms. On the other hand, we’re well-equipped to live as vegetarians. You just have to be aware that predigestion with a plant-based diet plays a much more important role than with other types of diets. Not chewing properly gives rise to an increase in the ethyl alcohol in the digestive tract. It is not uncommon for us to find fatty livers in patients living a vegetarian or vegan lifestyle. So: chew, chew, chew! Markus Sorg: In terms of health, I don’t see a vegetarian diet as a problem, however, I do have qualms about veganism which places heavy demands on the digestive tract over time. I would not recommend this type of diet to older people or pregnant women. What should vegetarians and vegans consider in order to prevent deficiency symptoms when putting together their meal and diet plans?

CLEAN EATING

Dr Gartner: The most common deficiency symptom in vegetarians and more so in vegans is vitamin B12 deficiency. Vitamin B12 is essential for blood formation and the nervous system, and it can only be absorbed via animal-derived foods such as eggs or milk products. Consequently, ovo-lacto-vegetarians don’t need to worry about the classic vitamin B12 deficiency symptoms of tiredness, weakness and depression. Markus Sorg: That is why, for peace of mind, vegans and vegetarians ought to have health checks and seek advice from a nutritionist. Conclusion: Modern Mayr cuisine is clean eating par excellence and of the healthiest kind. Can you practise Modern Mayr cuisine as a vegetarian? Dr Gartner: Of course! Our creative ‘culinary magicians’ have developed high value protein additives based on algae and bean sprouts for exactly this purpose, and our vegetarian guests love it! Markus Sorg: Certainly! Vegetarian dishes are ever more popular and go down very well with our guests. For me, it is important to create dishes using wonderful vegetables, herbs, mushrooms etc., which are in no way inferior to meat dishes. In fact, these dishes inspire us to be creative, opening up new possibilities.

Whole grain with spelt and rye

Spinach and basil ravioli Serves 4 FOR THE DOUGH

FOR THE FILLING

200g rye flour

400g fresh spinach

200g spelt flour

1 bunch of basil

50g potato starch

Salt

100g floury potatoes, boiled

Horseradish

80ml olive oil Salt & pepper

1 egg yolk with a little water for brushing

Pinch of grated nutmeg

Fresh herbs to taste

Olive oil

3 eggs Lukewarm water

Did you know? ∞∞ Lack of vitamin B12 is one of the most common deficiencies for vegetarians and particularly vegans. ∞∞ In evolutionary terms, our first foods consisted of berries, bone marrow and the brains of prey. ∞∞ For the sake of your digestion, raw food should only feature on the menu plan at breakfast and as a pre-lunch starter. ∞∞ Predigesting food in your mouth by chewing plays a significant role in the processing of plant-based foods; that is why vegetarians and vegans should chew their food particularly thoroughly!

∞∞ For the dough, mound the two types of flour, starch, and smooth mashed potatoes on a large work surface. Make a well, into which you add the rest of the ingredients and gradually knead the mound into a dough. Add lukewarm water, a little at a time. Dust the dough with flour and leave to rest for about 20 minutes. ∞∞ For the filling, wash the spinach, separate the leaves and place in a colander. Blanch with salted boiling water and immediately rinse under cold water. Squeeze the spinach until completely dry, and along with the basil, cut into strips. Flavour with salt, grated horseradish and olive oil. ∞∞ Roll out the dough on a lightly floured work surface and cut out circles with a cutter (approx. 10cm diameter). Put the filling on top, brush the edges with the egg yolk, seal and press firmly. Simmer in gently boiling salted water for about 2 minutes. Serve with a dash of olive oil and fresh herbs.

CLEAN EATING

Beauty treatments meet Modern Mayr Medicine Dr Peter Gartner joins Sonja Sojer for a conversation about healthy, beautiful skin and the role of beauty treatments.

26â&#x20AC;&#x192;

BEAUTY AT PARK IGLS

A HEALTHY GUT MEANS HEALTHY SKIN Sonja Sojer: We look upon skin as an organ, tailoring treatments to each client’s requirements and supporting the detox process generated by their Mayr programme. This is how I have worked for 25 years, alongside my – currently five – colleagues. Dr Peter Gartner: Interestingly, Dr FX Mayr probed the relationship between beauty and digestion in one of his very first books. How does the face look before and after Mayr therapy? Here at Park Igls, before and after photos make the skin changes abundantly clear. Our Mayr programmes increase the flexibility of elastic fibres, eliminate toxins and improve metabolism. The skin mirrors the intestine, so we could be forgiven for concluding that the Mayr principles are ample. Why have a beauty salon at Park Igls when beauty comes from within? As a doctor, I feel that cosmetic treatments provide great supplements to our successful programmes. We place a great deal of importance on cooperation, which means that I’m involved in adopting new treatment methods for the beauty salon. Sonja Sojer: Cooperation with the baths facilities at Park Igls is just as important, as they offer body treatments. Therefore, together we can provide treatments that complement and enhance each other. Our understanding of beauty has changed dramatically over the last 10 to 20 years – as have the types of treatment we offer. There is much more research on skin now, but skin hypersensitivity and skin allergies have also increased. Additionally, Mayr programmes can also result in more highly sensitised skin. Dr Gartner: We call it ‘treatment eczema’. Over the course of a programme, skin undergoes manipulation through massages, treatments and hydrotherapy. Part of the acidic toxins that are excreted make their way via the skin – which can cause a reaction. Personal circumstances, diet – virtually everything shows on our skin, especially in relation to the gut. This is the reason Mayr physicians consider the appearance of a patient’s skin such an integral part of their medical anamnesis.

FIRMING TREATMENTS Sonja Sojer: Our body treatments are carried out hand in hand with the Park Igls baths facilities. Based on a client’s treatment plan, I offer supplementary treatments such as pneumatic pulsation massage (PPM) during which pulsing suction cups cleanse the body’s connective tissue, working it intensively to strengthen and firm it. The resulting increase in lymphatic and blood flow supports the detoxification process. PPM can also be used on the face (with smaller suction cups) with results that are clear to see – and feel! The baths facilities’ Terra-Vit full body wraps also contribute to this. Dr Gartner: PPM uses the same principles as our Mayr manual abdominal treatment, but the aim is to move liquid toxins away from fatty tissue rather than breaking the fat down. Sonja Sojer: Knowing the processes involved in a programme and speaking with our guests enables us to tailor our treatments to their specific requirements. In the event of detox symptoms or strong reactions to gentle stimuli, we recommend wellness treatments with herbal extracts and essential oils. Our colour vacuum treatment is similar to PPM, but the vacuum develops more gradually and works in combination with light frequencies. GENTLE, EFFECTIVE FACIAL TREATMENTS Sonja Sojer: Unlike aesthetic medicine, most beauty treatments are non-invasive. Working with long-term partner Reviderm provides us with

BEAUTY AT PARK IGLS

the latest technologies and products, enabling us to resolve skin issues and promote skin vitality and recovery. Microdermabrasion gently and painlessly removes dead cells from the skin’s outer layer with extreme precision. The Reviderm cellJET ultrasound device massages the tissue on a micro level, which allows products to penetrate to deeper layers of the dermis. Microdermabrasion helps with loss of elasticity, large pores, light damage, dryness and fine lines by making skin firmer and more resilient. The effects are noticeable after just one treatment, but we recommend three to four appointments for long-lasting results. FOCUS ON COUPEROSE Dr Gartner: Couperose is caused by the dilation of small capillaries on the skin surface, particularly on the face. The redness is harmless on its own, but it can occur in combination with illnesses and can sometimes lead to rosacea. Excessive alcohol consumption can also result in dilated capillaries, as can fermentation in the intestine. This can happen, for instance, if you regularly eat raw food – such as a large salad – in the evening. The food only travels as far as the small intestine, where it begins to ferment and produce alcohol. This paralyses small capillaries on the skin surface, which can then dilate and redden. Paradoxically, it can also lead to a fatty liver in vegetarians.

Sonja Sojer: We achieve good results with Søby massage, named after its Danish dermatologist creator. Facial redness and swelling soon fade. With the correct instruction, clients can also perform self-massage. Treatments using sound and a range of active ingredients can also stop the spread of couperose. Couperose is another example that demonstrates the importance of a healthy diet for beauty. WHAT IS TOXIC TO SKIN? Sonja Sojer and Dr Peter Gartner agree that ‘the dose makes the poison’, but... Dr Gartner: Smoking increases sebum production and is therefore not conducive to healthy skin. Extreme weather conditions are also bad for skin and require special protection. Environmental factors and a lack of sleep will also be reflected in the skin’s condition. TOO MUCH OF A GOOD THING Sonja Sojer: We often see ‘overtreated’ skin on both the face and body. Foamy products with a high alkaline surfactant content don't do skin any good if they are used on a daily or twice daily basis. Healthy skin renews itself, but my frequent advice is that ‘less is more’. Effective skincare is tailored to an individual's skin type, so it is best to take advice from a well-trained beautician. Dr Gartner: Anything beyond a natural soap is unnecessary. That’s my, admittedly radical, take on it. Bars of soap are generally kinder to skin than liquid versions, and Park Igls deliberately avoids providing body lotions in the rooms. From a doctor's perspective, applying creams to the skin is only recommended in cases of pathological dryness.

BEAUTY AT PARK IGLS

Question for Dr Gartner: what are toxins? Toxins are metabolic products which the body can only eliminate in certain quantities. If this capacity is exceeded, the substances have to be processed or deposited. The body is unable to eliminate protein, for example. As a result, it stores amino acids in connective tissue, which increases hydrostatic pressure on small blood vessels. This can lead to circulation issues. The number one toxin – lactate – forms when carbohydrates ferment. Consumption of carbohydrates – which isn’t necessarily bad – combined with a lack of activity can result in couch potato syndrome and harmful excess weight. Carbohydrates should therefore always be consumed in connection with physical activity. Recent scientific studies have also focused on advanced glycation end products (AGEs), substances formed with regular consumption of fried or grilled foods that also lead to toxin deposits.

Sonja Sojer Sonja Sojer’s independent beauty salon arrived at Park Igls in 1993, when Dr Martin Winkler, founder of the health centre at Park Igls, asked her to join him. Her work grew as her knowledge of Mayr Medicine developed. Continual collaboration with the Park Igls team of doctors and therapists has benefitted both parties, and regularly enrolling herself and her colleagues on courses is as important to her as training apprentices.

BEAUTY AT PARK IGLS

Golf at Park Igls Hanni Gartner, the experienced health coach, passionate golfer and physical therapist to the Austrian national senior ladies’ golf team helps you train stamina, strength, agility, coordination and mental performance with fun and effectiveness! In addition to medical

GOLF WITHOUT PAIN

diagnostics, you’ll find ideal facilities for functional training and pre-shot routines. Two nearby 18-hole golf courses, a 9-hole practice course in the village and an on-site pitch and putt in the Mayr clinic’s nature park complete the Park Igls golfing programme.

Golf without pain ‘We commonly find the causes of back pain in a lack of mobility and muscular stability.’ Hannelore Gartner Medical massage therapist, structural therapist and certified health coach

FIT INTO SPRING Golfing fitness tips for autumn and winter by Hanni Gartner

ore than half of all golfers tend to think about their backs rather than the next tee when they’re on the golf course. The reason being the pain they experience when they swing their clubs. Golf swings cause an enormous rotational load, especially in the lumbar spine region; if the movement sequence is not correct, it can cause the body to ‘defend’ itself against the misalignment. The result: pain. Ignoring these messages from the body leads to chronic pain that requires a great deal of treatment. The Park Igls Mayr clinic’s TheMedGolf® programme is unique in Austria and takes the above insights as the starting point. Guests undergo thorough analysis of their movement patterns after which a doctor, a physiotherapist and health coach Hanni Gartner draw up a personalised, golf-specific training plan to improve movement sequences and correct errors. Anyone who has recently taken up golf should make use of TheMedGolf® and learn how to execute a medically and technically correct swing from the start. TheMedGolf® is suitable for all golfers who would like to adopt a new training approach for a pain-free game, improve their performance – and lose a little physical ballast too! It’s time to enjoy golf again!

To improve golf-specific fitness and build up physical performance in the months before the golfing season starts, you need to train strength, flexibility and endurance as well as coordination and speed. For lasting effects, do one or two cardio workouts per week of 30 to 60 minutes each to improve your basic stamina. This will help you start the coming golf season feeling fit and pain-free! Tee off and feel great!

GOLF WITHOUT PAIN

Do you suffer from back pain? Try TheMedGolf®! Hanni Gartner answers 7 questions

Medication helps, but you also need to train strength, endurance and coordination. In addition, I would recommend pain management, relaxation and mobility exercises. In most cases, individually tailored treatment combinations are successful.

Why do over half of all golfers suffer from enduring or short-term back pain? When you swing a golf club, the whole body rotates around its own axis, i.e. the spine. This demands a high level of flexibility from several joints. When this agility is lacking, the rotation allowed by our hips is insufficient, and so the rest of the body has to compensate for this lack of mobility. These movement deficits and consequent compensatory misalignment will – sooner or later – cause pain. Some golfers suffer from pain during their game, some don’t feel any pain until they’re back in the club house, and others play golf despite chronic pain. How do you explain this? The causes can usually be found in the overall musculature’s lack of mobility and stability. The variety of golf swings and contemporary swing adjustments are also an issue. Extreme shoulder rotations, hip blocking to build up tension, leg-borne impetus and bent hips on impact cannot be sustained. Quite frequently, however, it’s not the new techniques but player overconfidence that is to blame for pain. Not all golf swings are suitable for every golfer and fitness level. Should chronic pain stop us playing golf? Chronic pain should first and foremost lead to medical advice being sought. However, this doesn’t mean you have to give up playing golf.

GOLF WITHOUT PAIN

How difficult is it to correct wrong movement sequences? You should learn the correct technique in your first lesson with a golf instructor to ensure that you don’t ever memorise the incorrect sequences of movements. It’s very difficult to correct a wrong technique and you may need to have further golf tuition. Can golf prevent back pain? Of course! Combined with a special warm-up programme, stretches and upper body rotation exercises, you can take effective preventive measures against back pain. Can TheMedGolf® help me improve my handicap? You can improve your handicap by building up strength in the hips, shoulders, back and arms. Add stability exercises using your own body weight, and your whole game will improve. Is there a training plan I can follow at home after completing my TheMedGolf® stay at Park Igls? Yes. An individual training plan is created for each guest in consultation with a doctor, a physiotherapist and myself.

TheMedGolf® About 60 percent of all golfers suffer from pain caused by dysfunctional movement patterns or muscle imbalances. As the only TheMedGolf® Institute in Austria, Park Igls is able to offer a golf-specific training programme that combines medical and physiotherapeutic elements. The TheMedGolf® training programme can help golfers of all handicaps achieve a swing that is healthy and successful. An expert team of therapists helps you identify and, when necessary, correct movement sequences to ensure that your future rounds of golf are painless and fun.

∞∞ 1 golf-specific functional analysis (50 mins) ∞∞ 3 golf-specific training sessions to improve coordination and strength (50 mins each) ∞∞ 3 pre-shot and warm-up units (25 mins each)

€536 per person Only available in conjunction with the Golf@Mayr programme or the Mayr Intensive therapeutic module.

As a founding member of the Innsbruck-Igls golf club, Park Igls is able to offer its guests greatly reduced green fees for Rinn and Lans. Green fee (Lans) 9-hole €35, 18-hole €48 Green fee (Rinn) 18-hole €60, golf cart €25 5-day green fee (Rinn and Lans) €264

THEMEDGOLF®

Did you know that... …In many cases, blood pressure can be lowered without the use of drugs? Drugs such as betablockers are often unnecessary if patients instead embark on a regime of exercise, sensible diet and regular detoxification treatments based on Modern Mayr Medicine.

…All the beds at Park Igls are fitted with top quality, Austrian eco-label-certified Joka-FlexiNet® 7-zone mattresses for optimal sleep climate?

…Around 2kg of our total body weight is made up of vital bacteria? 50 percent of our intestinal contents is bacterial.

…The average person wakes up five to six times a night, usually without realising it? These short interruptions are normal and do not mean we suffer from a sleep disorder. …Trampolining releases happiness hormones? Feel the difference in just a few minutes per day!

IMPRINT Responsible for content: Gesundheitszentrum Igls GmbH, Igler Str. 51, 6080 Innsbruck-Igls Tel. +43 512 377 305 Fax +43 512 379 225 info@park-igls.at www.park-igls.at CONCEPT AND DESIGN Studio Roth&Maerchy AG, Zürich

DID YOU KNOW THAT...

EDITORIAL Andrea Gnägi (Mag), Dr Peter Gartner, Dr Irene Brunhuber, Dr Richard Kogelnig, Dr Peter Barth, Thomas Blasbichler (Mag), Dr Melanie Robertson (Mag), Markus Sorg, Michael Multerer, Hannelore Gartner, Ingrid Striednig, Helene Forcher (Mag), marketing deluxe: Claudia Reichenberger, Nicole Ginzinger (Mag), Christoph Ebead Typing & printing errors reserved. Changes may be made without prior notice.

COPY EDITING marketing-deluxe.at PHOTOGRAPHY Fred Einkemmer, Maricruz Aguilar, Jack Coble, Martina Meier, Klaus Defner, Christina Gaio, Ingrid Striednig Circulation: 3,000 © September 2018 Printed on Cyclus Print, made from 100% recycled fibres in compliance with RAL UZ 14 – Blue Angel

Accommodation rates Single rooms Double rooms* Suites* Park Igls Suite (for up to 5 people)

€153 – 345 €148 – 250 €273 – 392 €1,190

Prices are per person per night; treatments are not included. * For single occupancy on request. Discounts: 5 % for stays of 14 nights or more, 10 % for stays of 21 nights or more.

Park Igls’ medical team

Therapeutic modules THE BASIC PROGRAMME Forms the basis of our treatment service and an integral part of every treatment module

€999

MAYR CLASSIC Get to know Modern Mayr Medicine

€1,286

MAYR INTENSIVE For a thorough detox and optimal health results

€1,723

MAYR DE-STRESS Slow down and restore your energy flow

€1,927

MUSCULOSKELETAL SYSTEM Treatment of back disorders, restores mobility

€1,691

HEART & CIRCULATION Positive effect on risk factors such as stress, obesity and high blood pressure

€1,782

METABOLISM & DETOX For food intolerances, allergies, burnout and sleep disorders

€1,892

Special offer DETOX ON THE RUN

€1,591

Special offer KYBUN® & BELLICON®@MAYR

€1,482

Special offer NEURO@MAYR

€2,027

Diagnostics MODERN MAYR MEDICAL CHECK

€3,859

Diagnostics SUPER MEDICAL CHECK

€2,106

Diagnostics MEN'S MEDICAL CHECK

€2,472

Diagnostics ULTRASOUND SCREENING PROGRAMME

€998

Prices are per person per week and exclude room rates. Prices for additional weeks on request. Prices and services valid from 26 Dec 2018 to 14 Dec 2019

OFFERS & TREATMENT MODULES OVERVIEW